Over the past year or so kettlebells have been getting tons of attention from the health and fitness world with their ballistic exercises that increase cardiovascular strength, muscle growth, and fat loss. Kettlebells are an iron weight originally created in Russia. These guys look like an iron connonball with a handle coming out the top and range in weight from about 3 pounds to 30+ pounds. Although the weights are small, one kettlebell can work multiple parts of the body at once; increasing our metabolic rate, and subsequently, our fat loss. A great example of this is the kettlebell swing, a simple move that works the arms, back, glutes, legs, and torso all at the same time.
A study completely in 2012 by the University of California, Fuller showed that kettlebells build about 10% less muscle than tradition weights. They also burn more fat and give a greater cardiovascular workout. This is partially due to the fact that kettlebells are able to work dozens of muscles throughout the body, and partially due to the fast, repetitive movements that increase one's power endurance. Power endurance is your muscle's ability to perform fast, continuous contractions over an extended period of time. Exercises that increase power endurance are one of the best ways to gain muscle and lose fat while also increasing flexibility and agility- it is also one of the reasons so many athletes are picking up on the kettlebell hype.
The people who use kettlebells span the gambit of different fitness levels and body types. Athletes use kettlebells to increase agility and athletic performance. Celebrities such as Jennifer Aniston and Penelope Cruz use them to dwindle that mid-section and get those famously strong, lean arms in a limited amount of time. Like yoga or Pilates, kettlebells will also help stretch muscles and increase balance as we use them. The reasons for this are two-part; the swinging motion and broad movements increase muscle flexibility while lubricating joints. Kettlebells are able to help with balance because the weight is being extended out past our center of gravity. A kettlebell handle is about 8-inches long. The main weight we are swinging is about half a foot farther away than the farthest we can reach, making our torso work extra hard to keep our balance in check.
There are still plenty out there who have either never heard of a kettlebell before, or are not interested in building that sort of muscle. If muscle bulk is your end goal, kettlebells may not be the best for you- they are no match to 300-pound dumbbells. Not a chance. But, if toning, building muscle, and burning fat sound good, these may be your new best friend. When it comes to deciding between dumbbells, kettlebells, and weights; it is really dependent on your preferred outcome. Dumbbells and weights will mainly work one muscle group at a time. This will lead to stronger muscles, but will not do much, if anything, for cardiovascular strength, muscle flexibility, or fat loss. Kettlebells, on the other hand, will work multiple muscle groups. Kettlebell workouts will increase your heart rate so you are getting a cardio workout while building muscle.
The usual kettlebell workout will burn upwards of 20 calories per minute and mirror movements made in daily life, making things like lifting groceries or opening a heavy door easier. There are some great beginner kettlebell workouts out there. This one by Nicole at Pumps and Iron is a great 15-minute workout that will give some major kettlebell results. This YouTube workout by Fitness Blender is a bit longer (30-minutes) but covers a majority of the basic kettlebell moves.
Most trainers recommend starting with an 8-10 pound kettlebell. The lower weight will still give a great workout without being too much to handle. Beginning with a lower weight will also reduce the risk of injury and make proper movement much easier to learn. You can always move to a bigger size once you have mastered the kettlebell movements and feel comfortable with you new weight. In fact, increasing kettlebell weight is highly recommended among fitness experts.
